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Smith Machine Bicep Curl
Smith machine bicep curl isolates the biceps brachii through guided vertical bar path for enhanced stability, targeting arm strength and hypertrophy with minimal stabilizer involvement; ideal for beginners.
About Exercise
Equipment
Smith Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
6/10Flexors
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust Smith machine bar to waist height. Stand facing the bar with feet shoulder-width apart, grasp with underhand grip at shoulder width, unrack by rotating wrists.
- Curl the bar upward by bending elbows, keeping upper arms stationary.
- Squeeze biceps at top when bar reaches shoulders.
- Hold contraction briefly.
- Lower bar slowly to full arm extension without locking elbows.
- Repeat for reps while maintaining elbows close to sides.
Coaching Tips
Form Cues
- Elbows tucked to sides
- Squeeze at top
- Control the descent
- Upper arms stationary
- No momentum
Breathing
Inhale during eccentric lowering; exhale during concentric curl. Brace core throughout.
Tempo
2-1-2
Range of Motion
From full elbow extension with slight bend to biceps fully contracted at shoulders, without shoulder movement.
Safety
Safety Notes
- Use safety stops to prevent bar drop
- Avoid jerky movements
- Do not overload beyond form control
- Keep back straight and core engaged
Spotting
Not required; use machine safeties for protection.
Common Mistakes
- Swinging body for momentum
- Flaring elbows outward
- Locking elbows at bottom
- Using too much weight
- Leaning back
When to Avoid
- Acute elbow pain
- Bicep tendonitis
- Shoulder impingement
Flexibility Needed
- Wrist extension
- Shoulder flexion to 90 degrees
Build Up First
- Basic understanding of bicep curl form
- Ability to maintain stable posture
Also known as
Smith Machine Curl, Machine Bicep Curl, Guided Barbell Curl
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